New Year’s Resolution for 2016 “Do The Right Thing”
So once again the party is officially over. Everyone is back on schedule and life resumes as it once was. Resolutions are priority and gyms will be flooded with strangers. Before you commit to making losing weight and exercising your resolution there are some things I want you to consider. Eating clean and healthy is not something that needs to be focused on once a year. It needs to be focused on everyday. Even cheat days are a part of healthy eating because it keeps you clean the other 6 days. Eating clean and healthy and losing weight is not something that you should HAVE to do – rather it’s something that you should WANT to do everyday. Why wouldn’t you want to be the healthiest you can be everyday when you know it makes you so happy to do so.
Why not change your resolution this year to not one resolution – but instead have a new resolution once a month that will help you be overall healthier, and a better you. Just like I always say, each small goal is a stepping stone to your big goal. Each resolution should be a step toward you being an overall healthier and better person.
Here are some examples of Resolutions that might work for you and why:
RESOLUTION #1
NO ALCHOHOL – CAN YOU DO IT? January is a great month for this since many have already over did it in December 
– Stop drinking for one month. And if you feel that one month would be too difficult to accomplish then try for one week each month. Every week will make a difference in your weight, and over all health. Most people know that drinking too much alcohol can lead to health problems. But not everyone knows that two of those health problems are cancer and anxiety – both are attributed to alcohol use. Never mind how it slowly breaks down your immune system and makes you feel overall unhealthy. It’s one of those things that in the moment it’s great but what it is doing long term will cause you much regret. Even when it comes to weight loss it’s not only the alcohol it’s what the alcohol makes you do that is an additional issue. We lose all our sensibility to thinking that we are fine but in reality most of the time it leads you into making choices that you wouldn’t normally do. So if you want to detox and really clean out your body and lessen your anxiety this would be a great way to start.
– Stop drinking for one month. And if you feel that one month would be too difficult to accomplish then try for one week each month. Every week will make a difference in your weight, and over all health. Most people know that drinking too much alcohol can lead to health problems. But not everyone knows that two of those health problems are cancer and anxiety – both are attributed to alcohol use. Never mind how it slowly breaks down your immune system and makes you feel overall unhealthy. It’s one of those things that in the moment it’s great but what it is doing long term will cause you much regret. Even when it comes to weight loss it’s not only the alcohol it’s what the alcohol makes you do that is an additional issue. We lose all our sensibility to thinking that we are fine but in reality most of the time it leads you into making choices that you wouldn’t normally do. So if you want to detox and really clean out your body and lessen your anxiety this would be a great way to start.
What I find most amazing which many of you are not aware. Both men and women have expressed to me the feelings of peer pressure when drinking. Yes we know misery loves company and it can be very difficult to say no thank you. Isn’t it funny what we expect our children to do, we have just as hard a time as grown ups. But the reality is, many of my clients feel that it’s easier to order a drink because it’s expected then to explain why they would rather not have one. Take a moment to stop and think where you fit in with this and maybe re-evaluate where you want to be in this time of your life. Make sure your choices are what you want and not for the sake to please others. We tell our children if your friend jumps off a brige would you do it? What you need to think about is “are you doing it?” Remember just like eating clean. The absence of you not drinking will only be shocking for a brief moment to those around you. Eventually everyone will get use to the new you – including you! Both the absence of alcohol and the decision to do what makes you happier and healthier would be a definite stepping stone to an overall healthier happier you.
RESOLUTION #2
STAY IN A LITTLE MORE: If you find that giving up alcohol in the presence of your family and/or friends will be more difficult than you can handle – an option would be to stay in a little more. For one month have no self planned social events. Obviously if there are celebrations and parties that you have committed to that’s different. But I’m talking about opting for a movie in with the family and ordering dinner in. Both will help with the inability to stay clean around others. A little extra family time for one month isn’t a terrible thing. Never mind the money you will save. But think about how much easier it will be to stay in control and on track. Maybe after giving yourself a couple of weeks of no outside social events you will have an easier time when you start venturing out again.
RESOLUTION #3
10 MINUTES A DAY: Find 10 minutes everyday to be with yourself. Even if you have to lock yourself in your office or room with no phone and no one around. Take the 10 minutes to do some deep breathing exercises and just be still. No thinking no talking just breathing. Studies show this reduces anxiety and prolongs life expectancy by reducing immediate stress. It doesn’t have to be the same time everyday although you are more likely to stick with it if it is. But each morning plan out 10 minutes of you time to just breath. It’s something we definitely take for granted. Really listen to it and feel it and let it calm you. It sounds a little silly even as I write it – but try it once and then let me know how silly it is. It may be the best 10 minutes of your day.
RESOLUTION #4
MEMORIAL DAY – It sounds so close yet so far. But you know it will be here before you know it. Write down where you want to be by Memorial Day. Weight, eating habits, exercise. Do you have any goals for your family? Your job? Write them all down and each day focus on reaching your goal to get there. If you have a pair of pants or a bathing suit you want to fit in by then – keep it out where you can see it and try it on everyday. Remember that if you utilize each day of your life to get you closer to the things you want and the things that mean a lot to you then you will reach your goals. But you must use your days to your advantage. Make the most of each day so that you are one step closer to the person you want to be.
Making the most of each day means to think about what will help you really reach your goals. For example: If you know that you have been eating too much everyday and you have to force yourself to exercise to undue the damage. Then get off that hamster wheel because you are going no-where. Instead turn it around and make sure that you are eating clean and less everyday so that you don’t HAVE to exercise. You will exercise only if you WANT to but you won’t be doing it to undue damage. You will do it because it’s good for you and it will be an addition to your over all health and weight loss. How about you make a a resolution to yourself to take one day at a time from now until Memorial Day so that you have a nice jump start to get to where you want to be. This way you are not trying to lose weight or feel good or be ready for summer and starting it all on Memorial day. This year start now and take it slow and do it one day at a time to make the changes into the person you want to be. Use this time to get a head start instead of trying to do it last minute 🙂
RESOLUTION #5 – MY FAVORITE
DO THE RIGHT THING. If you go into each day with the attitude that you will do the right thing even in the most difficult circumstances then you will see a dramatic difference in your life. Many times we set out to do the right things but we don’t always follow through because of inside or outside interference. But a great resolution and one of my favorites to live by is to just do the right thing. No matter what – each day do the right thing. It’s not hard to differentiate what that is. Each person has their own right things. Whether it’s just simply waking up happy everyday or being at work on time and doing a good job. Being prepared for school. Eating clean. Exercising. Not drinking or smoking. Being good to yourself, your family, and friends. Loving big. Sharing with others. Showing up when you are supposed to even when its somewhere you don’t want to be. Cleaning and doing laundry when it needs to be done. Each day you know what the right things are for you. Follow through and do the right thing everyday and it will change your life. When you concentrate on doing the right thing all the time then you will have less time to do the wrong things.
When we live life by really trying to do the right thing all the time – life is a lot easier, happier and fulfilling. It takes so much more energy to do the wrong thing. It takes more energy to figure out an excuse to do the wrong thing and at the end of the day it makes you unhappy when you do the wrong things. Many times we create our own problems. We don’t do the right things we don’t follow through on our plans and we don’t do what we promise that we are going to. In return it makes us unhappy and most of the time it makes those we love unhappy. It’s so much easier to do the right things for yourself because 9 out of 10 times when you are doing the right thing for yourself it will be the right thing for those around you and you will make yourself and those you love very happy.
To change yourself,
look at what you fear and what you hate.
Start There.
look at what you fear and what you hate.
Start There.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Are You On Holiday Break?
Holiday Break has arrived and whether you are home or away the challenges are the same – extra food and drinks are everywhere. The once controlled daily schedules have now blurred into one long food coma day. Before you throw in the towel and submit to starting over in January, I want you to think about a couple of things…
FIRST: Think about how Thanksgiving went for you. How the same thoughts & feelings crept into mind that you are experiencing now. How it is so easy to give up in the moment only to regret it when it’s all over. Remember how you promised yourself this holiday would be different. How you didn’t want to relive another holiday weight gain. You promised yourself you were going to commit to staying on program regardless of how difficult it got.
Of course it is hard to be 100% when the kids are home or when you are on vacation. But no one is looking for you to be perfect – instead of trying to be 100% – make a deal with yourself and be 80-20. Be clean and in control 80% of the time and off 20%. Whether it’s a meal, dessert or both – but have a plan each day. Know what you are doing – know why you are doing it and when you are doing it. Because when you have a plan you are more likely to stick to it.
SECOND: Think about and remember how good it feels when you are in control. Then think about how terrible it feels when you lose control.
FEELINGS OF BEING IN CONTROL – light, healthy, thin, comfortable in your own skin, want to get dressed and go out, doesn’t mind running into people at the pool or beach, you are happy and go out of your way to make those around you happy.
FEELINGS OF OUT OF CONTROL – hiding, miserable, mean, can’t stop eating, bloated, and disgusted that you did it again 
THIRD: Remember how much harder it is to get the weight off then it is to put it on. Make sure it’s worth it because in some cases it can take up to a week to get rid of one moment of pleasure.
FINAL THOUGHT: Even if this email has found you in an already unhealthy out of control state – it’s not too late to change it. Get right back on. Do it today – and stay on program until your next cheat day. If you do it today and live by the program of one cheat day with your clean meals and snacks everyday – then I promise in a couple of days you will begin to feel amazing again. By Thursday you will be back in control and feeling Happy, Healthy and Ready to bring in the NEW YEAR.
You’re always alone,
but you’re only lonely if you don’t like
the person you’re alone with.
but you’re only lonely if you don’t like
the person you’re alone with.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Holiday Travel Tips
As the year comes to an end we are approaching one of the most exciting times of the year. Whether you are planning a Christmas celebration at home, a family trip, a New Year’s party or a tropical getaway, there are so many things to look forward to. But this can also be a time when our eating can go off plan and we don’t eat as healthy as we would like. Here are a few ways to help you prepare and stay on track in the next few weeks.
Prepare Healthy Foods and Snacks. The best way to ensure that you can eat healthy during travel and while on vacation is to prepare ahead of time. We always look forward to planning our vacation activities whether it is lounging on the beach or seeing the sights, but planning healthy eating might be a different story. But it is a good idea to push yourself to pack healthy snacks for travel and to do some planning while you are away to help you make the right choices. Travel snacks are easy. You can grab a protein bar, piece of fruit, Cheerios, nuts, or a bag of healthy chips or popcorn to reach for at any time in transit or on a long flight. And once you arrive, seek out local restaurants and stores that you might shop or eat at. Glance at their menus and see what they have to offer just to be aware of what you have to choose from.
Buy at the airport. If you get stuck and need to find food on the go, remember that you have healthy options. Airports may seem like all they have to offer is fast food and snacks high in salt and sugar, but if you really look you will find healthy options. Many airport kiosks will have great breakfast options such as Greek yogurt and mini Cheerios packages, hard boiled eggs, fruit, and there might even be a smoothie or coffee shop where you can get coffee, tea or a smoothie (just pay attention to the ingredients in everything, especially smoothies). You will also be able to find some good lunch options likes salads and wraps. You can also find a variety of snacks like nuts, hummus, cheese sticks, fruit or a latte to get you through the day. Eating healthy during travel will not only help you stay on your weight loss plan, but it will also make you feel better during travel and help you avoid getting too dried out or crash from a sugar high.
Healthy Travel. Remember to stay hydrated during travel, especially flying. You can bring an empty water bottle with you to fill after you get through security, or you can purchase bottled water near your gate. Avoid too much caffeine and sugar like coffee and soda, especially when you are flying because they will just dry you out and make you jittery. While flying it can also help to move around. This can mean walking up and down the aisle, or just stretching in your seat. Here are some ideas:
Vacation Eating. Eating healthy on vacation presents many challenges. When we go to a new place we don’t know our options. Even if we are visiting a familiar place, we are living outside of our usual routine. Vacations are special so it makes us feel like we should treat ourselves and live in the moment. We want to eat and drink without a care in the world. And we should treat ourselves! That doesn’t mean we have to stuff ourselves, though. Decide when you want to indulge. Maybe you want to have a special dessert or a nice dinner each night. The choice is yours. Losing over vacation is very hard but possible, and maintaining going in to the New Year would be a huge accomplishment.
Most important – vacations whether home or away should not be about food. The focus should be about spending quality time with the people you love, family, friends and most important quality time with yourself. What will make you happy…Walks on the beach with your significant other? Or playing more with your kids – or spending time with your parents. Maybe for some it’s reading a book you have been too busy to pick up or maybe you can finally have that extra time to exercise. Use the vacation and free time to your advantage and choose to do the things that will not only make you happy in the moment but also that will make you happy tomorrow and the next day. Enjoy – love and be happy.
Your circumstances do not determine what your life will be; They simply reveal what life you have chosen up until now.
~Love to Live Healthy with Josephine Fitzpatrick
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Warm Up This Winter
As the temperature drops, we tend to turn to food and drinks warm us up and make us feel happy and cozy. Being cold can make us irritated, and add on top of that less hours of sunlight and holiday time stress that can come from family, shopping, cooking and more – and not even to mention the New Year looming in the near future – we can look to food and drinks for comfort. Emotional eating is a battle many of us face year round, but this month we can be especially susceptible. We equate feeling warm to feeling safe and content. So when a warm sweater doesn’t do the trick, we turn to comfort foods, especially when many of us are trapped inside with a kitchen full of snacks and treats when the extreme cold and snow comes. Here are some ways to feel the warmth without feeling the guilt.
What is more ideal than a warm mug of delicious hot chocolate after a long, cold day? Thankfully there are plenty of options that will allow you to enjoy this sweet treat without straying from your weight loss plan. Swiss Miss and Nestle both have light flavors that make a great snack. For a dairy free option, in general you can mix 1 cup of liquid (water or unsweetened almond milk for example) with 1 tablespoon of cocoa powder and sweetener to taste (agave or artificial sweetener). You could also go for something natural in the form of drinking chocolate, like CaCoCo or Cocoa Cravings drinking chocolate. Both are vegan, and CaCoCo is also gluten free and Cocoa Cravings are no sugar added and organic. You could also try this spiced and raw version by Rawcholatl, which is soy and allergen free, has no refined sugar and low glycemic index as well as being kosher, gluten free and vegan. It has a bold, full bodied flavor that is nutritious and dairy free. Add ground cinnamon or a cinnamon stick to any hot chocolate for added flavor or add cinnamon, nutmeg and a pinch of cayenne pepper for a spicy version. You can add marshmallows too such as Dandies or Elyon – they are gluten free, kosher, non GMO all-natural and Dandies are even vegan and Elyon are fat free.
Another festive holiday drink you can make is eggnog – simply blend 2 cups of skim or unsweetened almond milk with 3 egg whites, 1/3 cup of agave, 1 vanilla bean (split the bean lengthwise and scrape out the seeds), 1/2 teaspoon of nutmeg and 1/2 teaspoon of cinnamon in a blender for 2-3 minutes. Pour the mixture in to a pot and warm over medium-low heat for 15 minutes (hot but do not boil), you can even add the vanilla bean pod for more flavor. Whisk constantly. Remove from heat and let it cool then refrigerate. It will thicken as it cools, so whisk once more before serving (1 serving = 1/2 cup).
Another wintertime staple is soup. There are endless varieties that can be bought or made from scratch but not all light soups are created equal. Most canned soups offer light versions of flavors that actually aren’t good for weight loss. Progresso makes great options like Light Zesty Southwestern-Style Vegetable and Light Savory Vegetable Barley, as well as Reduced Sodium Savory Garden Vegetable, and even their Garden Vegetable Classics and Lentil with Roasted Vegetables Classics are great choices. Campbell’s Healthy Request Roasted Chicken with Country Vegetables and Healthy Request Vegetable are also good choices. You can always make your own soup from scratch, which isn’t as complicated as it might sound. Combine your favorite vegetables in any vegetable broth and add chicken, lentils or beans as your protein. Or you could always pick up an Innovation Soup from our store such as Tomato Vegetable, Lentil, Butternut Squash, Quinoa Chowder and Turkey Chili 🙂
Winter foods don’t have to mean winter weight gain. Keep on your healthy path and finish the year strong.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Have a Healthy Hanukkah
In the blink of an eye, another holiday is upon us. Hanukkah is a special time for so many of us, filled with family, friends and tradition. Unlike Thanksgiving, which feels like it lasts an entire weekend, Hanukkah actually lasts more than a week, which is one of our biggest challenges. We face temptation every day, but we can be especially vulnerable during the holidays. Here are some tips to be prepared for today and the following week.
Use your Cheat Days. Luckily Hanukkah is spread out over two weekends so we can take advantage of two days and still stay on plan. The important thing is to keep you clean days clean. Two cheat days in one holiday is going to allow you to indulge in your favorite traditional foods so you should be able to focus on eating clean in the days in between. Do your best, even maintaining in this week and even this month is an accomplishment.
Healthier Recipes. Making a holiday that focuses on oil and dairy completely clean and healthy isn’t very likely, but you can make some adjustments to make some recipes healthier. Some simple switches can improve a recipe and help you make the most of the holiday without missing out or adding on the stress. Some of us may not be able to control what days we will be celebrating, and some will be celebrating more than two days, so a healthier recipe can help. For example, you can trade eggs with egg whites when making matzo balls. And you can switch oil and fat with vegetable oil in many other recipes. You can also buy no sugar added applesauce or make it yourself – apples are sweet enough on their own. You could always add some ground cinnamon for a little extra flavor.
Tasting Method. Another option to help keep you from going too far off your plan if you find yourself trying to eat clean at a holiday celebration is the tasting method. Start by taking one small scoop (about 1 tablespoon) of your favorite dishes so you can get the taste without going overboard. You can always bring or provide healthy dishes that you can fill up on and maybe you won’t even need to indulge at all.
You can also check out our previous blog posts from last year for some more healthy recipes, holiday party advice and more tips.
Happy Hanukkah!
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Where Will You Be on the Next Holiday Break?
Thanksgiving is behind us. Another Holiday has come and gone. As we look forward to our next Holiday Vacation we must use these next 4 weeks very wisely. Because depending on how your last 5 days went and the text messages I received – many of you are in very different places. Some had every intention on staying 100% on and unfortunately your path went in a very wrong direction. Others were expecting the worst and ended up with the best. For some, you had your plan and stuck to it with a 90-10 and ended up doing much better then you could have imagined. Then of course I have my hard-core, who stick to it regardless of what is going on. They never stray from the eat clean 6 and indulge 1. Regardless of what good or bad goes on in their day, they are never stressed about their weight because they always do the right thing.
Where will you be on Holiday Break? It’s always great to have a big goal. But you need little goals in between. Each little goal you reach is a step closer to the big goal. Start today by having a 100% week. Put yourself – body and mind – to the test. How much can you lose this week? Remember everything you do is for now. It’s not forever. It’s simply to get the weight off. Once the weight is off you are no longer restricting yourself and you can eat more and maintain. But for right now, it’s all about losing. Getting to a good happy place by Holiday Break.
Mentally get into a good place – Losing weight is important to you for your health and happiness. For one week you will be 100% and see what your body does in return. For one week you will say “No” to anything that is tempting because it’s not worth the result. For one week you will be 100% focused on losing weight and not let anything get in your way. This week is about you and what you want for your body and health.
Visualize – where will you be on Holiday Break? Beach, Island, somewhere special – any of these places should be motivating enough to know that you will either be in a bathing suit or shorts and you want to feel good about wearing them and not hiding and wishing you would have done something when you had the chance. Keep this thought in your mind. Yes, you really can change a lot in 4 weeks!
Are you staying home? Even more reason to do it now. You don’t want to be around so many delicious holiday choices with friends and family and not be able to enjoy it because you are in a bad place to begin with. Start today so you can enjoy later.
If you take the baby steps now and get your number down each week you will feel lighter, in control and most important, healthy and good about yourself when the Holiday comes – everyone will be celebrating and you will too!
LET’S REVIEW:
What happens when you follow your menu and eat clean foods:
– The first two days are the most challenging – get through them however you have to because I promise by the third day you will begin to feel amazing. Think of it as you over did it and this is what you have to do now. Give and take. It’s time give time.
– The 3rd day the cravings are starting to disappear and you begin to feel in control.
– By the 4th all water weight and bloat is gone.
– The 5th day your fat cells are starting to shrink! Your stomach is getting smaller and you begin to feel lighter (you know when you wake up and your stomach feels flatter and everything about you is just overall lighter- yes that amazing light feeling that gets you to hop out of bed instead of drag yourself out).
– By the 6th day you will begin to realize how less important food is compared to how important it is when you feel amazing, healthy and happy. You feel so good it makes you wonder why you ever over-indulged to begin with.
– The 7th day (morning) – you weigh yourself and you are jumping up and down because you are thrilled you hit your first week goal (the closer you stay to the menu and the cleaner your foods are the more you will lose). IT’S CHEAT DAY and you enjoy and then right back on and do it again and work toward your second week goal – it’s that simple.
Follow the plan. It’s 4 weeks until Holiday Break. Where do you want to be and how do you want to look and feel when you get there?
Saying what you want is easy – it’s time to prove to yourself you can do it.
This vacation you will be feeling as healthy and happy as everyone around you.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
3 tablespoons of oil (divided)
1 small butternut squash (cubed)
3 small leeks (sliced)
1 teaspoon of salt
1 teaspoon of pepper
1 bunch of kale
1 loaf of whole-wheat bread (cubed)
2 egg whites
2 cups vegetable broth
Thanksgiving Tips
It can be extremely difficult to stay healthy on a day that is all about giving. As a society, we tend to think that giving and receiving food is a sign of comfort and joy, especially this week. Many of us may feel confident in our plans before Thanksgiving, but then we fall apart when we sit down to the big meal and try to navigate the next few days. Though gaining seems to be the usual result of Thanksgiving week, maintaining and even losing is still possible. Here are some tips to help you have a healthier Thanksgiving.
Go for the good stuff. We may look forward to pies and gravy and mashed potatoes, but you will also find several healthy options as well. Turkey, sweet potatoes and vegetable will no doubt be part of your Thanksgiving table and can be enjoyed to the fullest. If you are trying to stay on plan, be aware of gravy, sauce, butter and other extra ingredients that make these foods heavy and fattening. You can always cook or bring your own healthy dishes to make sure you have options. Look for recipes featuring kale, sweet potatoes, Brussels sprouts, green beans, pumpkin, cauliflower, asparagus, apples, carrots and so much more. This Kale and Butternut Squash Stuffing is a great example (and vegetarian!) of a healthier alternative to a Thanksgiving tradition:
Preheat oven to 350. Grease two small or one large casserole dish with cooking spray. In a large pot, warm 1 tbsp of oil then add squash, leeks, salt, and pepper. Cook until leeks are soft, stirring occasionally. Add kale, cover and cook for 4 to 5 minutes. Add bread and 2 more tablespoons of oil and toss. Whisk the egg whites and broth together in a separate bowl then add to pan. Toss the mixture until everything is absorbed. Add stuffing to casserole dishes and bake for 40 minutes or until lightly browned. 1/2 cup = 1 serving. You can find more recipes on our other blog post here.
Skip the leftovers. If you are hosting Thanksgiving, give away all of your leftovers. You can even dress it up and try making these Thanksgiving Leftover Jars (picture below). They are a fun way to dish out leftovers and skip the old tupperware. Your guests will love having a Thanksgiving meal in a jar, and you won’t be tempted to extend Thanksgiving for three more days if you don’t want to. If you are attending Thanksgiving in someone else’s home, try and avoid taking any food home unless it is part of your plan for the week. If it is in your home and easily accessible you are very likely to nibble. But many of us will be taking home leftovers for our families, so be prepared to stay strong or consume responsibly.
Move around. Get your body moving any way you can even it it’s just walking around the house after dinner. It will make you feel better and help you digest. You don’t have to start a heavy exercise regime, after all you can’t out exercise bad eating habits, but even just walking around the neighborhood, mall or museum will help your body bounce back.
Get back on track. Whether you plan to get back on your weight loss path the day after Thanksgiving or a little later, make sure you follow through. One week of eating off your plan won’t ruin all your progress, but it will take time to get back on track. Don’t dig yourself in deeper by continuing Thanksgiving-style eating until Hanukkah, Christmas and the New Year.
What happens this week us up to you. You have options and choices to make. Make sure you make each decision for yourself and don’t let them get made for you.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Be Thankful…
This is something that I posted last year and I feel exactly the same way so I wanted to share it again today.
Thanksgiving is my favorite holiday. It is a time when friends and family come together and enjoy the company of each other. It’s not about gifts or shopping…it’s a stress free holiday that focuses on great food, lots of laughs and the people we love. I believe it’s a time when many people reflect about the past year and think about all the obstacles and challenges they faced.
THIS THANKSGIVING I am truly thankful for many things…..My Three Beautiful Boys who are the air that I breath and the joy and happiness that surround me everyday; My Two Beautiful girls, my boys brought into my life. My Husband who is my best friend, who believes in me and stays true to me in the good and bad times of my life, regardless of how difficult things get or how difficult I am – at the end of the day, he is always there for me. My Job…as it not only gives me the opportunity to do what I love, it also brings the most wonderful people into my life. For the loved ones I lost. The pain is always there, but I have learned to be thankful for the time I was so truly lucky to have with them.
I believe that sometimes we experience the really difficult times in life so we don’t lose focus on what we have that is good and great. How we must realize that many things we go through are not nearly as unfortunate as others. It’s wonderful to be thankful for all we have, but we should also recognize and pray for those less fortunate – who have lost their homes, jobs and people they love. Think about the families that have dissolved from the stresses of life that were placed before them and loved ones that have passed from illnesses, accidents, military and suicides. Reflect on the sadness and unfortunate events that are happening in the world today. Our neighbors, who this year have lost spouses, children, jobs…and their hope. Pray that God keeps them safe and gets them through this holiday season. If you don’t believe in God, then just take a moment in your day to think about them, and have hope for them.
This Thanksgiving…learn from your mistakes and strive to be a better person. Don’t lose yourself and your spirit to those who are angry and bitter – instead give yourself and your spirit to help those who are in need. Tell the people around you how much you love them. Appreciate each breath that you take. Be true to yourself. Be a leader not a follower – and always live, love and laugh like there is no tomorrow. Don’t think or worry about what you don’t have, instead take a look around you, and be thankful for all the wonderful you do have. Reflect and Remember that you are the only person who can make the life you want, and be the person you want to be. Leave yesterday behind and begin a great tomorrow.
WE WISH ALL OF OUR INNOVATION FAMILY
A HAPPY AND HEALTHY THANKSGIVING DAY
MUCH LOVE,
JOSEPHINE, NORA, JEFF, DEBBIE, THEA, ELYSE, AIMEE, JEANETTE
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
Eating Clean is About More Than Weight Loss
Eating clean is one of the basic principles of weight loss. It is commonly known that even if you work out you can’t eat whatever you want if you want to lose. It is also known that even if you eat 500 calories a day of bad foods and lose weight, it’s not healthy. Eating clean is the healthiest and most affective way to lose weight, but why? How is it different from diets and programs that have specific guidelines and rules?
When a weight loss or healthy eating plan focuses on one thing – no carbs, low calorie, raw foods, specific eating schedules, high protein, no sugar, low fat, etc.- it may improve part of your life and help you get healthy short term, but it won’t leave a lasting impression. How long are we really expected to eat processed microwave meals or deprive ourselves of entire food groups Eating clean is the best option because you are eating the healthiest versions and portions of every day food. You can cook at home, eat at a restaurant and enjoy dinner with family and friends without going off of your plan. Fad diets aren’t sustainable or realistic, but clean eating is a lifestyle that can last for years.
One of the best parts about clean eating is that when you eat clean and whole foods it not only makes you look better, but it also makes you feel better. When you eat frozen microwave dinners, even if they are light and low calorie, they are still processed and contain ingredients that don’t always make you feel fit. When you omit a food group from your life you are left feeling exhausted and deprived. Eating clean will nourish your body in a way that makes you healthy from the inside out by providing you with a variety of fresh foods rich in essential nutrients. These nutrients are so important to your body and overall health. They keep your digestive system regular, help you avoid and relieve certain diseases, and make you stronger both mentally and physically. Eating clean changes your overall well being from overweight and sluggish to feeling lighter, fitter and healthier. When it comes to weight loss, eating whole fresh foods can be a big help because they also keep you feeling full and satisfied longer to help keep you from snacking. And when you feel fit and healthy, you are more likely to keep it up and take care of yourself in other ways. Maybe you try exercise or mediation, or try something new and enriching like learning a new and creative skill or hobby. Not to mention when you are doing the right thing by your body, you want to be out and be social instead of hiding in your house in your sweat pants.
Weight loss is important to all of us. It makes us look better and feel better about ourselves physically, but it also makes us feel better mentally – healthier and more happy and confident. When you make healthy changes you also change your habits and behavior into healthy acts of living. This is not only wonderful for you but also for those that are learning around you. There is no magic formula or secret overnight fix. It is a lifelong journey that should be a positive experience. Clean eating is best for your mind and body. Helping you lose and maintain a healthy weight is just the beginning.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyle
How To Improve Your Decision Making
With the beginning of the holiday season just around the corner, it’s time to prepare for all the choices we will be facing. Events, family meals and parties are going to be here one after the other and it can become difficult to make smart and healthy eating choices. Certain meals are special because of the seasonal food we get to have once a year, but some just seem special because it is holiday time. How can we know when to indulge and when to say no? Here are some things to think about when you aren’t sure what to do.
1) Be a fly on the wall. One of the best ways to make a rational decision is to try and remove yourself from the situation and think the way an outside observer would. Think about what you would tell a friend or family member if they were in your shoes. If someone you knew was trying to lost weight but they kept eating Thanksgiving leftovers, what would you tell them to do? If a friend was trying to get healthy but they kept drinking and snacking too much at holiday parties, what would you suggest? Sometimes we have to really push ourselves to make the best decisions, and it helps to think outside the box.
2) Think beyond the moment. When we get a craving, we want something immediately, but then we tend to feel guilty only a few moments later. Think about the moment after and whether a treat is really worth it. Remember that decisions don’t have to be made right away. Just a moment of pause before making a decision can bring us back to reality if we are getting carried away. Indulging is part of the season – food and holidays go hand in hand – so have a plan and be prepared for all the choices you will face.
3) Don’t be too hard on yourself. The holidays are a special and emotional time. It can be joyous but also stressful. Party planning, traveling, hosting, cooking and spending time with family and loved ones can be the best and also hardest parts of the holidays and can drive us to emotional and over eating. It can be a constant cycle of stress and weight gain that feeds itself. Do the best you can and don’t let your worries and emotions get the best of you.
We can choose what we eat and we can also choose what we decide is important. Food is a central part of the holidays, but it shouldn’t hold all of our focus. Just like Halloween, some seasonal foods are just every day foods dressed up to look special. Decide what is right for you and enjoy the time you spend with those you love.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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